Double under time.

Met Con:
Open wod 14.1
10 min AMRAP
30 double unders
15 snatches 35/25kg

Strength:
Front squat 6×4
KB press 3×6

Matt holding an L-sit.

Speed/endurance:
1000m row

Met Con:
10 rds
10 deadlifts 100/70kg
10 pull ups

Kate hitting some thrusters.

Strength:
KB bench press + chest to bar pull up 5x 8+8
GHD sit up 3×10

Met Con:
21 STOH 65/45kg
50 double unders
15 STOH
50 double unders
9 STOH
50 double unders

This wod was not enjoyable for very long.

Strength:
In a pairs achieve a combined weight for the following complex in 10 mins
Power clean + clean + front squat + jerk

Met Con:
In your pair complete (divide as needed)
25 min AMRAP
5  hang cleans (squat) 65/45kg
10 Toes to bar
15 KB swings 32/24kg
Every 5 mins both complete a 200m run
*First run at minute 5:00.

Debbie hitting some C&J’s at Uk Toughest Gym comp.

Strength:
Snatch 5×3
Squat 4×4

Strength Met Con 1:
3 rds
1 Strict handstand push up
1 Strict ring pull up
3 Strict handstand push ups
3 Strict ring pull ups
5 Strict handstand push ups
5 Strict ring pull ups

 

Final event of the UK Toughest Gym comp.

Strength:
Ring muscle up 3xmax
* Perform a max height box jump before each set

Met Con:
‘Adams birthday wod’
1000m Row
then
2 rds
38 burpees
38 pull ups

Team Brook Barbell & special guest Jes Bourne taking 3rd place at UK Toughest Gym comp.

Strongman:
14:00-15:00
Open Gym:
15:00-16:00

Netta setting up for some squats.

Strength:
Farmers walk 6×1 shuttle
* perform 5 strict chest to bar

pull ups before each set.

Met Con:
21/15/9
OH squats 60/40kg
Toes to bar

Last nights aftermath.

Skill:
10 mins handstand practice

Strength Met Con:
For 20 mins complete
2 squats on even mins
5 ring muscle ups on odd

Finisher:
Toes to bar 3xmax

James working on the rings.

Strength:
Power Snatch 6×3
Bent over row 5×5

Met Con:
3x 5 min AMRAP’s with 1 min rest between
1: 12 ring dips & 20 kb lunges (front rack) 2x 20/12kg
2: As much of ‘Annie’ as possible
3: 10 wall balls & 10 burpees